Tendon flexibility is one of the factors that governs your range of motion, regardless of which tendons you're referring to. When it comes to your toes, improved range of motion allows you to respond to a wider range of positions while keeping you balanced and upright. It also protects your toes from hyperextension injuries that come from exceeding range of motion. Like other stretching programs, the key is to adopt a systematic program of gentle stretches that build your range of motion over time.
Tendons at the Top of Foot
Step 1
Sit comfortably in a position that offers you a stable base. This can be on the floor or in a comfortable chair.
Step 2
Cross one leg so that it rests on the opposite knee, crossing just above your ankle.
Step 3
Place the hand on the same side of your body -- right hand for right foot, for example -- on the ankle, gripping it gently to hold it still.
Step 4
Place the palm of your other hand over the toes, fingers running perpendicular to the toes.
Step 5
Gently bend your toes at the top knuckle, bringing the bottom of the toes toward the bottom of your foot. Press until you experience the first bit of pain, then back off slightly. Hold for three deep breaths, then release. Repeat for five to eight repetitions.
Step 6
Repeat steps two through five with the other foot.
Achilles Tendon Stretch
Step 1
Find a step, block or other raised platform within reach of a rail or other point you can use to stabilize yourself.
Step 2
Step onto your platform and grip your stabilizer.
Step 3
Shuffle your feet backward until you are standing on your toes, plus a quarter inch of the balls of your feet.
Step 4
Lower your heels, dropping into the stretch so that your heels fall below the platform. Drop your weight until you begin to feel the first pull,, then bob back up slightly.
Step 5
Hold each stretch for a count of 30. Relax, then repeat for four to eight repetitions.
Tips and Warnings
- Although the Achilles tendon is located behind the foot on the ankle, its flexibility affects the range of motion for your toes.
Things You'll Need
- Soft cloth belt or strap
References
- Ben Cohn; Fitness Coach; Hillsboro, OR
- "The Way We Work"; David MacCaulay, et al; 2008
- "Healthwise Handbook"; Kaiser Permanente; 2009
